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Week of July 5, 2021



A. Front Squat x4x5@85%

B1. Barbell Bent Over Rowx5x4

B2. Backwards Sled Drag-100 FTx4

8 rounds

100 M Run

8 DB walking lunge steps

3 Bar Muscle up-No muscle up?, Do 3 strict pull ups/3 strict ring dips (beginner: 3 bar asst pull up/3 push ups)

Rest 30 after each round


A1. Clean with 2 second pause at knee@75%x2x4

A2. Tempo Strict pull up-aim for 5 second hang/5 second pull/5 second over bar/5 second descentx1x4

20 minute amrap

40/30 cal row

50 DU/100 Singles

30 pull ups

30/20 cal on AB


A. Back Squat x4x5@85%


3 sets

5 kick up to HS

15 tuck ups

10 side plank ups/side

15 arch ups

15 hollow rocks

30 heel touches

7 minute amrap

3 box jumps-HIGH

6 T2B

9 Wall Ball

(rest 3 minutes)

7 minute amrap

3 Hang Power Clean

6 Front Squats

9 box jumps-standard height


1 hand over hand sled rotating


Other teams work through-one partner holds a sandbag throughout the workout

50 M Lunge

350 M Run

10 DB Squats

20/10 Cal AB

100 M Lunge

500 M Run

20 DB Squats

30/20 Cal AB

150 M Lunge

650 M Run

30 DB Squats

40/30 Cal AB


30 minutes slow and controlled

40 double unders

2 TGU right arm

4 Strict Pull ups

2 TGU left arm

4 strict pull ups

20 cal row

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